Name: Playbook - Ebenezer Samuel - W1/D6 Arm supersets
Uploaded: 2022-12-22T11:55:30.382Z
Duration: 45 min
Description: W1/D6 Arm supersets

Great workout! I enjoy your IG live content too, saw you on don s’s first when I was quarantined

Ian Clifford

Kneeling dumbbell curls 10-12 
Straight-arm paused skull crushers 10-12

- Start with your knees on the floor shoulder width apart
- Curl the dumbbell up 
- Squeeze your bicep at the top and bring down slowly

Kneeling dumbbell curl

- Maintain a sturdy position: feet flat on the floor, squeezing your glutes, and keep your core active
- Bring the bar over your head, drive your shoulders aggressively into the bench
- Lower the bar to your head, moving only at the elbow joint
- Bring the bar up engaging your triceps

Straight-arm focused skull crusher

Superset 1

Kneeling hammer curls 8-10
Kneeling press downs count 8-10

- Start by placing your knees on the ground shoulder width apart
- Curl keeping the top of the dumbbell facing up
- Squeeze at the top of the curl and come down slowly
- Make sure you keep your back engaged

Kneeling hammer curl

- Extend your arms holding the band
- Keep your elbows close to your body and you core engaged
- Bring one arm up to 90 degrees and come back down
- Repeat on opposite side

Kneeling half-iso countop triceps press down

Superset 2

Combo spider curls 6-8 per arm
Paused close-grip pushups until failure

- Support your chest on the bench maintaining a neutral spine during the entire movement
- Curl up upwards alternating grips
- Squeeze at the top and come down slowly

Spider combo curl

Close grip pushup with a pause at the bottom to erase elastic energy and create more challenge

Paused close-grip pushup

Superset 3

W1/D6 Arm supersets

I was quickly humbled by this first workout. At the same time, this is the most inspired I’ve felt in years of exercising. Thank you.

Jordan

It was a good exercise set. Tough at times. I was confused as to how to count the reps on the half-iso rows.

Tyler

Doesn’t seem like it would be a tough workout, but after the 3rd exercise I was feeling it.

Rodolfo Ramirez

W1/D1 Pull

Brutal. I love it. I didn't understand the 1 rep 1 set so I did 3 for 10.

Sean W.

I sent you some messages to ask about substitutions and the one exercise incline bench had only 1 rep 1 set

W1/D6 Arm supersets

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